{"id":45016,"date":"2023-01-09T10:00:00","date_gmt":"2023-01-09T09:00:00","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=291430"},"modified":"2023-01-09T11:34:13","modified_gmt":"2023-01-09T10:34:13","slug":"how-to-set-up-cleats-top-tips-on-replacing-cleats-or-installing-new-ones","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/how-to-set-up-cleats-top-tips-on-replacing-cleats-or-installing-new-ones\/","title":{"rendered":"How to set up cleats | Top tips on replacing cleats or installing new ones"},"content":{"rendered":"

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By Thomas McDaniel\n \t\t<\/p>

Published: Monday, 09 January 2023 at 12:00 am<\/p>

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This is the ultimate guide on how to set up new cleats for cycling shoes, including two-bolt SPD and three-bolt SPD-SL<\/a> cleats, Shimano, Speedplay, Crankbrothers and other systems.<\/p>\n

There\u2019s nothing more important than your feet when cycling. That may sound like a bold claim, but you generate thousands of pedal strokes in any given ride. And how do you deliver your effort? Through your feet, of course.<\/p>\n

Cycling with clipless pedals and cleats<\/a> can influence the comfort of your feet, ankles, knees, hips, lower back and everything in between.<\/p>\n

Experienced bike fitters<\/a> will tell you this is not the end of the list but that should be sufficient for you to take notice.<\/p>\n

If you\u2019re looking to invest in cleats and clipless pedals you can read our guides to the best road bike pedals<\/a> and the best mountain bike pedals<\/a>, as well as the best gravel bike pedals<\/a>. If you\u2019re not sold on clipless pedals just yet, check out our piece on flat vs clipless pedals<\/a>.<\/p>\n

Pedalling dynamics \u2013 a brief explainer<\/h2>\n
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Your foot experiences movement in three planes when cycling.<\/span><\/figcaption> Pavel1964 \/ Getty Images<\/i><\/span><\/div>\n

Before we dive into cleat setup, one of the main things to keep in mind when setting up cleats is pedalling dynamics.<\/p>\n

Your foot experiences movement in all three planes when cycling, despite its fixed trajectory. In addition, the complex motion of the knee has to be taken into consideration.<\/p>\n

The knee joint comprises four bones: the femur, tibia, fibula (technically speaking) and patella. It\u2019s also an organised chaos of connective tissues, cartilage, menisci, fluid sacs and then some \u2013 it\u2019s complex.<\/p>\n

As such, its motion is also complex. It is not a simple hinge. Rather, it engages in a choreographed arrangement of gliding, translating, pivoting and rotating.<\/p>\n

Although explaining the dynamics of the knee is too complex for this article, what is important to know is that it is complicated and there\u2019s plenty of room for error, which might explain why you\u2019re suffering from cycling knee pain<\/a>.<\/p>\n

Getting your saddle height right<\/a> can also affect how much stress you\u2019re putting on your legs and joints as you ride.<\/p>\n

How to replicate cleat fit on your cycling shoes<\/h2>\n
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Recreating cleat position on your shoes is a straightforward task if you take the correct steps.<\/span><\/figcaption> Stan Portus \/ Our Media<\/i><\/span><\/div>\n

If you already have your preferred shoe, pedal and cleat setup going that\u2019s great. If you don\u2019t have symptoms telling you otherwise, by all means, don\u2019t fix what\u2019s not broken.<\/p>\n

Recreating cleat placement using an existing shoe is simple with a Sharpie-style marker.<\/p>\n

Trace the outside of your cleat on the bottom of your sole and you\u2019ve got your template. Some folks just pick an edge or two, but covering the entire cleat surface prevents any uncertainty.<\/p>\n

The marker method is pretty much foolproof, unless you\u2019re finicky about marking the bottom of your shoes.<\/p>\n

You can also use masking tape to replicate cleat position, which avoids marking the sole of your shoe. Place small strips around the cleat before removing it and then use the tape as a guide to fit your new cleat.<\/p>\n

Some companies, including Crankbrothers<\/a>, offer template stickers that go over the existing cleat, which will help you avoid marking your shoes but is ultimately more fiddly.<\/p>\n

Look cleat position can be replicated in some cases using what the brand calls a memory clip. This is a separate part of the cleat that\u2019s screwed into the central oblong bolt hole that is present in the soles of some road cycling shoes<\/a>. You can just remove the worn-out cleat body and clip a new one into the memory clip, then bolt it in place.<\/p>\n

New cycling cleats aren\u2019t going to behave exactly like your old cleats. If you have a long-distance event coming up, the night before is not a good time to replace your cleats. Allow a few easy rides to get things sorted, adjusting the cleat position slightly if need be. Around 100 to 150 miles should be sufficient if all other things stay the same.<\/p>\n

How to set up cleats on new shoes<\/h2>\n
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Some cycling shoes have handy graphics to help you get the right cleat position.<\/span><\/figcaption> Jack Luke \/ Our Media<\/i><\/span><\/div>\n

If you\u2019re new to cleats and clipless pedals or you\u2019ve got a new pair of shoes, the best way to find the right cleat position is to remember these three axes:<\/p>\n